5 Surprising Ways to Stay Hydrated Throughout the Day and Avoid Health Problems

1- Importance of Water

Let me start by saying that water is the most vital nutrient for our bodies. On average, water makes up about 60-70% of the human body, mainly depending on your age. It is the primary component of all bodily fluids – blood, lymph, digestive juices, urine, tears, and sweat. This liquid is involved in almost every physical function, like circulation, digestion, absorption, and elimination of wastes. It carries the electrolytes, mineral salts that help convey electrical currents in the body which are calcium, chloride, magnesium, potassium, and sodium.

Water requirements vary significantly from person to person. The climate we live in, our activity level, and our diet all influence our individual water needs. So, besides drinking lots of water daily, remember that our bodies lose water through our urine, sweat, feces and breath, so we must continually replace this by drinking and eating (around a third of the water we consume comes from our food). If we don’t do this, our bodies can become dehydrated.

2- Daily Water Loss

Daily Water Loss in the Body

Replacement of water is essential for our survival because water is eliminated daily. On average, we lose around 2 litres of this liquid every day. For this reason, we must drink between 1.5 to 2 litres of water daily. Without enough water, we dry ourselves out. Even mild dehydration can leave us feeling more tired and less able to perform physically. In medical research, it is linked to a long list of chronic health problems, including adult-onset diabetes, arthritis, asthma, back pain, cataracts, chronic fatigue syndrome, colitis, depression, heartburn, high blood pressure, high cholesterol, kidney stones, lupus, migraine, multiple sclerosis, and muscular dystrophy. Even 2 to 3 cups a day is not enough to lower the risk for these problems. We need to increase our water intake!

3- Tips to Drink More Water

4- Dos and Don'ts

5- Infused water

How colourful these water-infused mason jars are! Using fruits, vegetables and herbs to flavour our water also brings the advantage of ingesting its vitamins and minerals because they lose them to the water solution. It is also a great idea to get kids involved in choosing what they want to drink and teach them the importance of water intake and the foods they pick. In summer or warm places, this is a must-have. It is so refreshing.

6- Set up goals

Increasing your daily water intake might be challenging. Therefore, you should plan to reach your goal slowly. Ideally, you can track the amount of water you drink for 3 days and then increase it by 10% every week following the abovementioned tips until you reach 1.5/2 litres a day, depending on your activity level.

7- Need extra motivation?

A few things out there could elevate your motivation when the goal is drinking more water. One of them is buying a brand new water bottle in a colour you love or having a different colour bottle for each day of the week. Transparent water bottles are more appealing because you can see how much has been drunk. There are glass water bottles with time reminders and motivational phrases like Good Start, Keep Going, etc.

These mason jars with lids and straws are charming if you plan to flavour your water! Mainly because they come with a handle. You will inspire others at work or school! They come in a pack of four. Why not buy them and give one to a co-worker or classmate? You will still have three for yourself!

Some people might also benefit from a water intake journal if you are the person who likes to include all the information about this unique step in your life. In that case, this journal will allow you to record not only your daily fluid intake but also your physical state, emotional state, mental state, questions for your doctor, sleep, vitamins or supplements, calories consumed, calories burned, blood sugar levels, blood pressure, positive statements, quotes and much more! It is a great gift idea for the person you would love to be on this journey with you.

However, if you are a person who is more into technology, you may prefer to use a water tracker App like WaterMinder. There are several other options, but most aren't free. Do your research and decide if any is worth it.

But it does not matter what you choose for your extra motivation, as long as you drink WATER!

How Holistic Nutrition can change your life

By Cristina Poersch

Do you need to change something but are unsure how to do it?

Well, you are not alone in this journey.

When you decide to improve your health or address a health issue, the first step is to accept the idea that YOU need to change. There will be no improvement if you continue to eat and live the way you always have. This may sound simple and easy to do.

Is it really? Why do so many people know they need to change but cannot? Because we need professional help to guide us on that. Natural nutritionists know to analyze each person's needs and the ability to recommend suggestions according to individuals' lifestyles.

Holistic Nutrition is a complete, natural approach to health, from eating the right foods for your body to healthy lifestyle practices to achieve optimal health. It is about connecting with individuals on a whole level. We want to get to the root cause of an individual's health concerns by considering their diet, lifestyle and physical and mental being.

Although this area might sound superficial, Holistic Nutrition is an excellent way of educating clients on how they can benefit from the help of science-based natural nutrients they might be lacking in their diets and therefore be developing health issues that could easily be improved or reduced with the right food(s). Food is our medicine if we eat locally, whole, organic, and unprocessed as much as possible.

But Holistic Nutrition goes beyond diet because clients get advice about natural foods to address their health issues and supplement recommendations that can reduce the lack of nutrients in one's body, providing information on what, how and when to take them. The combination of food and supplements boosts our bodies, and results can be easily seen within a month or even less.

So, the idea of holistic is that each person's issues are treated as a whole. Body, mind and spirit are equally addressed to find balance.

Due to our fast-paced routines, even the most natural and health-oriented people may lack nutrients in their diet. This is because we don't have time for cooking or enjoying a nice meal. This is when supplements boost energy or temporarily provide those vitamins and minerals. Supplements can be taken temporarily or regularly to address a certain health issue, like weak immunity.

Something else to consider when you wish to live healthier is assessing how your feelings impact your metabolism, hindering your digestion.

Your emotions greatly influence how your body receives everything you ingest and digest.

Why?

Because if you are angry, upset, sad, unhappy, worried, etc., your body will be dealing with all these negative feelings and unable to absorb all the nutrients you ingest. Even worse, you will lose control of what you choose to eat. The consequence of this is disastrous food choices and unhealthy meals and lifestyles.

To avoid this behaviour, your lifestyle matters a lot for your well-being.

You should develop mindfulness, exercise, sleep hygiene, and socialize to manage negative emotions and stress. The latter is the main cause of health issues in our society nowadays.

Holistic Nutrition focuses on all aspects of your life. Mindset, self-care, well-being, stress, sleep, and community. It's the whole body and lifestyle approach to living a nourished life.

Last but not least, as each client is unique, the whole routine and lifestyle are analyzed to find suggestions for daily balance so that everything one does helps promote optimal health.

Want to live healthier and happier? Let me help you to get there!

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Want to know more about how YOU can benefit from Holistic Nutrition?

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